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REVERSE PLANK

Posterior Chain

Reverse planks offer a unique challenge for your core and upper body, requiring strength and stability to maintain the position. This exercise is excellent for engaging the posterior chain, including the lower back, glutes, hamstrings, and shoulders, while also targeting the core muscles.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

REVERSE PLANK
Benefits of Reverse Planks


  1. Core Strength:
    Reverse planks effectively engage the core muscles, including the rectus abdominis and obliques, promoting a strong and stable midsection.

  2. Posterior Chain Engagement:
    This exercise targets the muscles along the back of your body, including the glutes, hamstrings, and lower back, contributing to improved posture and balance.

  3. Upper Body Strength:
    Supporting your body weight in the reverse plank position engages the shoulders and triceps, enhancing upper body strength and endurance.

  4. Flexibility:
    Holding the reverse plank stretches the shoulders, chest, and hip flexors, promoting flexibility and reducing tension in these areas.

How to Perform a Reverse Plank


  1. Starting Position:Sit on the floor with your legs extended in front of you and your hands placed slightly behind your hips, fingers pointing towards your feet.
    Engage your core and keep your shoulders down and back.

  2. Lifting Phase:Press through your hands and heels as you lift your hips off the ground, forming a straight line from your head to your heels.
    Keep your head in a neutral position, looking up at the ceiling.

  3. Hold:Maintain the position, focusing on keeping your body straight and your core engaged.
    Hold for a desired amount of time, starting with 20-30 seconds and gradually increasing as you get stronger.

  4. Lowering Phase:Gently lower your hips back to the starting position with control.

Variations and Progressions


  1. Single-Leg Reverse Plank:
    Lift one leg off the ground while maintaining the plank position to increase the challenge and engage your core more intensely.

  2. Reverse Plank with Leg Lift:
    Alternate lifting each leg while holding the reverse plank to target the hamstrings and glutes further.

  3. Reverse Plank to Pike:
    Transition from a reverse plank to a pike position by lifting your hips higher, engaging the core and shoulders.

  4. Weighted Reverse Plank:
    Add a weight plate or sandbag on your hips to increase resistance and further challenge your strength.

LEVEL 1:

LEVEL 2:

LEVEL 3:

Common Mistakes to Avoid


  • Sagging Hips:
    Ensure your hips stay lifted to maintain a straight line from head to heels.

  • Overarching the Back:
    Keep your core engaged to avoid hyperextending your lower back.

  • Tension in the Neck:
    Keep your head aligned with your spine and avoid straining your neck.

Reverse planks are a fantastic addition to any workout routine, offering benefits for both core strength and overall body stability. Their ability to engage the posterior chain makes them especially valuable for improving posture and balance. By incorporating reverse planks into your fitness regimen, you can enhance your core and upper body strength while promoting flexibility and better posture.

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